I speak of metabolic health quite a bit since my entire nutrition philosophy is centered on Metabolic Efficiency Training, which is a series of nutrition and exercise strategies that optimize blood sugar and insulin.

At the center of metabolic health is insulin sensitivity (your body’s ability to use insulin efficiently to control blood sugar). I would argue that insulin sensitivity is one of the most important aspects of health and the prevention of diseases.

One of the simplest and most widely used ways to measure insulin sensitivity is the HOMA-IR (Homeostatic Model Assessment of Insulin Resistance). This number provides a window into how well your body regulates glucose and how hard your pancreas must work to keep blood sugar in a healthy range.

Because insulin resistance develops silently, often decades before symptoms or diagnoses, understanding your HOMA-IR score can be life-changing for health, fitness and longevity.

Now, let’s get into the details.

HOMA-IR is a calculation that estimates how resistant your body is to insulin. It uses fasting glucose and fasting insulin measurements and puts them into this equation:

HOMA-IR = (Fasting Glucose × Fasting Insulin) / 405

(When glucose is measured in mg/dL. A slightly different formula is used for mmol/L.)

The lower the HOMA-IR score, the better insulin sensitivity. The higher the score, the more insulin resistance. 

Being more insulin resistant means your cells no longer respond well to insulin, forcing your pancreas to release more and more of it to keep glucose stable. Over time, this can lead to:

• Elevated blood sugar
• Constantly high insulin
• Increased fat storage
• Chronic inflammation
• Mitochondrial dysfunction

Left unchecked, insulin resistance can progress quietly for years, contributing to major chronic diseases.

HOMA-IR Ranges

Ranges can vary by lab and population, but these are the general ranges you can use:

• Optimal: <1.0
• Normal: 1.0-1.9
• Early/Moderate insulin resistance: 2.0-2.9
• Significant insulin resistance: ≥3.0

Now that you know how it is measured and the ranges to use, let’s dive into why measuring HOMA-IR and determining your level of insulin sensitivity and/or resistance matters.

#1: It detects metabolic dysfunction much earlier than Hemoglobin A1c or fasting blood glucose does 

HOMA-IR is often elevated long before fasting glucose, A1c, or even continuous glucose monitors (CGMs) show abnormalities. This makes it one of the most powerful early-warning tools for pre-diabetes, type 2 diabetes, metabolic syndrome and PCOS.

#2:  High HOMA-IR is linked to faster aging

Chronic high insulin accelerates aging through increased oxidative stress, mitochondrial decline, higher inflammatory signaling and accelerated cellular aging.

Research studies show insulin resistance is associated with shorter telomeres and reduced healthspan.

#3:  It strongly predicts chronic disease risk

Elevated HOMA-IR is linked to higher risk for type 2 diabetes, cardiovascular disease, fatty liver disease, hypertension, Alzheimer’s disease (“type 3 diabetes”) and certain cancers.

#4:  It affects body composition and fat loss

High insulin levels make it difficult to burn fat, lose weight, build muscle and control hunger.

#5:  It influences hormones and reproductive health

Insulin resistance disrupts testosterone production, estrogen balance, cortisol rhythms, and thyroid function.

It’s a core driver of PCOS and contributes to low testosterone in men.

#6:  It impacts energy levels and cognitive function

Poor insulin sensitivity affects mitochondrial energy production, brain glucose metabolism and inflammation in the brain.

People with high HOMA-IR often experience fatigue, brain fog and poor stress tolerance.

The good news is that insulin resistance is highly reversible. Here are a few nutrition and exercise strategies you can use to improve your HOMA-IR:

Nutrition

• Reduce ultra-processed and high-glycemic foods

• Increase protein

• Choose fiber-rich carbohydrates 

• Prioritize omega-3 fats and monounsaturated fats

• Implement Metabolic Efficiency Training (this is why I created the concept!)

Exercise

• Strength train 3-4 times per week

• Do zone 2 aerobic exercise 2-3 times per week

• Do higher intensity training (HIIT) 1-2 times per week

• Always move after meals (walk, house chores, etc.) for at least 15 minutes 

It doesn’t take much. Even modest improvements can significantly lower fasting insulin and dramatically reduce HOMA-IR.

Remember, HOMA-IR is one of the most powerful and sensitive markers of metabolic health and therefore one of the strongest predictors of long-term health and longevity. Tracking this number gives you insight into how efficiently your body is using insulin and how well your metabolism is functioning.

At eNRG Performance, we offer comprehensive biomarker testing so reach out to us if you would like some assistance. Our team of Performance Dietitians is amazing!